CrossFit Lykos – CrossFit GPP
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
banded hip
Weightlifting
Deadlift – Tempo 5/5 (4-4-4-4)
5 seconds eccentric(down), 5 seconds concentric(up). Do not touch the ground. Reverse direction 1 inch before touching the floor. Maintain tension throughout all reps
WOD
P: Metcon (AMRAP – Reps)
For Reps.
3 rounds
AMRAP – 4
6x TTB
12x Deadlift 135/95
18x Swings 56/35(KB)
Rest 2 min between rounds
rx+ 62/44
F: Metcon (AMRAP – Reps)
For Reps.
3 rounds
AMRAP – 4
6x KTE
12x Deadlift 95/65
18x Swings 44/26(KB)
Rest 2 min between rounds